In this Huberman Lab Essentials episode, I explore intermittent fasting and time-restricted eating, highlighting the positive benefits for weight loss, metabolism, organ health, circadian rhythms and cellular repair.

I explain a practical framework for designing a time-restricted eating window that aligns with your lifestyle, exercise schedule and social schedule. I also cover what breaks a fast, how to support fasting with tools like salt intake and post-meal walks, and the use of fasting-related supplements, including berberine and metformin.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

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Timestamps

(00:00 ) Intermittent Fasting, Time-Restricted Eating (TRE)

(00:50 ) Diet, Weight Loss, Calories & Hormones

(05:50 ) Body’s Response to Eating vs Fasting, Fasting Duration

(09:04 ) Sponsor: Carbon

(10:50 ) Time-Restricted Feeding & Metabolic Benefits, Circadian Gene Rhythm

(16:19 ) Optimal Meal Timing, Tool: Extend Sleep-Related Fasts

(21:29 ) Sponsors: AG1 & LMNT

(24:02 ) Eating Window Length, Tools: Adjusting TRE for Building Muscle, Regularity

(26:55 ) Accelerate Transition to Fasting, Glucose Clearing, Tool: After-Meal Walk

(28:36 ) Metformin, Berberine, Continuous Glucose Monitors; Cell Growth vs Repair, mTOR

(31:46 ) Gut Microbiome; Transitioning to Intermittent Fasting & Individualization

(34:03 ) Tool: 8-Hour Feeding Window & Weight Loss

(35:25 ) Sponsor: Joovv

(36:40 ) What Breaks a Fast?, Sugar; Tool: Using Salt to Support Fasting

(39:42 ) Tool: Ideal Feeding Window Guidelines; Exercise & Social Considerations

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